Dignity Health Orthopedic Expert Warns of Winter Workout Risks

Arizonans urged to prioritize safety as cooler temps spark outdoor activity

PHOENIX, Ariz. (Jan. 22, 2026) – As the Valley’s signature scorching heat gives way to cooler winter weather, more folks may be heading outside to enjoy the fresh air while getting a workout in. But, a shift in seasons tends to bring a change in injury patterns. An orthopedic specialist with Dignity Health Medical Group explains that despite the drop in temperatures, the need to be cautious still remains high. 

“A lot more people like to take advantage of the lower temperatures at this time of year, but some of them aren’t as active the rest of the year, so there is a trend of muscle injuries from overuse,” shares Tyler DeJong, MD.

Here are some key prevention tips to stay injury-free in Valley’s winter weather:

• Warm up before you head out:  “The cooler weather can leave your muscles tighter, so you’re more likely to pull one if you don’t stretch first,”Dr. DeJong explains. “Take the time to stretch for 10-15 minutes before any activity. A little light cardio, such as jumping jacks, is also good to get your heart rate up.”

• Gear up for the terrain: When it comes to trail running or hiking, the right shoes play a crucial role in staying safe. Choose a pair with traction for a good grip and take short, flat-footed steps while you’re crossing uneven or rocky terrain  to maintain your balance. Shoes with ankle support are a big help as well. They can limit your chances of rolling your ankle and possibly  breaking or spraining it which are common acute injuries during winter months.

• Cycle smart and safely: Arizona is known for its beautiful scenic trails. But before taking off, check your bike to make sure everything is working properly and nothing needs to be repaired like low air or tread on your tires. Once on the trail, start slow, maintain center weight for stability and apply brakes carefully to avoid going  over the handlebars.  Avoid off trail detours, as unexpected gravel, drops, or obstacles can lead to skids or severe falls.

• Listen to your body and stay hydrated: Eat a healthy meal, preferably with lots of protein before you hit the trails, and of course, remember to stay hydrated. “Even though it's cooler, you’re still exercising in a dry environment and losing fluids,” says Dr. DeJong. “Eat a protein-rich meal beforehand and drink lots of water the night before and the morning of your workout. Don’t forget to take a water bottle with you as well. A significant number of injuries, especially falls, happen because people push themselves too hard and ignore signs of fatigue, dizziness and weakness.”

• Work on a maintenance exercise plan: Keep your hips, core, and back strong by incorporating weekly exercise plans focused on strength and mobility of the key areas in your body. 

• Don’t skip the cool down: “It might be tempting to skip it, but don’t. The cool-down is just as important as the warm-up because it helps you avoid a lot of stiffness and soreness in the days following,” Dr. DeJong adds.

Give yourself a chance to enjoy the pleasant Arizona winter by following these tips and staying safe!

— ### —